WHAT WE DO

GROUP CLASSES

  • Classes will be 60 minutes, and will include group warm-up, workout demos and explanation, coaching advice and direct 1:1 feedback, and a cool down.

  • Every class will follow structured, periodized programming and will include:

    • Three days of strength-focussed sessions per week & four days centred around conditioning & aerobic capacity to drive adaptations and recovery

    • High & low intensity sessions, compromised running, race station practice, sled work, & structured strength progressions to improve performance

    • All led by expert coaches, who don’t just show you the movements, but break them down and explain, to help you move safely, efficiently, and to race standards

Who these are for

  • People signed-up for fitness races, including HYROX, Deadly Dozen, Turf Games, etc.
  • Runners who need to get strong 
  • Strength athletes who need to build endurance

LAB SESSIONS

  • These classes will be 60 minutes long, with a higher emphasis on coaching and education. More time will be spent on the technical aspects of movements, with practical drills and more 1:1 coaching feedback. Will also include a shorter workout to put the newly acquired skills to use.

  • We use the Lab Sessions to make sure all members have the fundamentals before moving into group classes. We may ask you to take some or all 5 of these classes, as part of your onboarding (determined via consultation).

  • Lab Sessions will cover 5 general categories of curriculum:

    • Movement fundamentals: foundational strength, aerobic development, technical proficiency

    • Strength work: barbells, kettlebells, dumbbells & HYROX and run specific strength

    • Erg / Cross Training: skierg, row, bike

    • Running: run warm-ups, pacing, intervals, threshold, endurance; & familiarity with Assault Runners

    • HYROX specific movements & race execution: strategy for both singles & doubles, efficiency, pacing, transitions.

Who these are for

  • People new to barbells, ergs, or fitness in general
  • People wanting to make sure they’re ready to go for group classes
  • People looking for more 1:1 coaching experience or a refresher on specific strength & conditioning areas

HYROX XL

  • These races often take longer than 1 or 2 hours to complete because you need the exposure to longer workouts to effectively prepare you for these events.

  • That’s where HYROX XL comes in. We’re going to run 90-minute classes on the weekend, to give you those longer workouts your training needs.

  • We’ll run HYROX simulation-style workouts, and test different movements and training systems. We’ll often use this time for doubles workouts as well.

  • We’ll help you put all your training together; breaking down stations in detail, giving you strategies for managing fatigue and effort, helping you perform your best.

Who these are for

  • People looking for longer endurance workouts, beyond the traditional 60-minute class
  • Folks training for HYROX or other fitness races
  • Doubles teams practicing race transitions
Class Schedule + Programming
Class Schedule + Programming

OPEN GYM

Open gym access will be available and offered as a supplement to our group classes and schedule, but group classes will remain the priority. 
We will offer Open Gym time throughout the week and on weekends. Schedule slots will have a capacity cap and will need to be booked in advance.

INITIAL CONSULTATION

Every member will receive an initial consultation for us to understand your skill level, experience, and goals. This consultation will help us determine and mutually agree on your readiness to join our Group Classes or Lab Sessions. 
We will also have personal training available for 1-on-1 or 2-on-1 sessions for those seeking more individual coaching and assessments, And with a certified Nutritionist on staff, we can help you get on the right track with food.